INTENSO CYCLE is a 8-week Olympic weightlifting training program that uses a lot of heavy triples, doubles, and singles to spike to really push your limits.
The main goal is to help you achieve a new result in the Snatch and Clean & Jerk, as well as perfect your technique.
Designed by an Olympian and approved by TOP professional athletes.
Get the targeted training you need to excel on the big day!
PROGRESSION BREAKDOWN
PROGRESSION BREAKDOWN
Each week of the program is designed to prepare you for the next stage in your journey.
Preparation Period (week 1-4) - focus on strengthening key muscle groups and stabilizers.
Pre-Competition Period (week 5-7) - training volume drops to speed up recovery in order for you to reach your peak athletic form.
TRAINING GOALS
TRAINING GOALS
It's perfect for athletes who want to work on:
Competition lift improvement
Competition preparation
A first timer trying more frequent heavy single lifting
WHO IS IT FOR
WHO IS IT FOR
INTENSO CYCLE is the perfect program for those who are looking for a challenge.
Whether you are a weightlifter, powerlifter, or competitive athlete, using wave loading at specific phases in your training could increase strength and performance over time.
Additionally, wave loading could be a beneficial training stimulus for athletes preparing for a weightlifting meet.
Іntensive and shortened cycle. A lot of heavy triples, doubles, and singles to spike to really push your limits. Wave loading relying primarily on the competition lifts.
The program is designed for 5 training sessions per week, but I do 4 due to work — I skip the third session each week. I really like the balance between intensity and volume. The wave-loading sessions are very effective. I’m currently halfway through the program, so I don’t know yet if there will be new PRs, but I already feel more confident at higher percentages and a fast improvement in form.
T
Tytti Tuulia Becker
Its a good title
I like this cycle. It Very versatible and Its intresting. I have noticed only in 2 weeks how my lifts are stronger, and i am getting my confidence on every lift.
M
Maxime Gualbert
Incroyable
Je ne suis pas à ma première programmation avec l’équipe d’Oleksiy et je peux vous dire qu’en 8 mois j’ai énormément progressé, j’ai pris +20kg sur mes PR Snatch et C&J et ce n’est pas terminé. Aujourd’hui j’arrive à travailler mes PR en séries.
L’équipe d’Oleksiy est toujours à l’écoute, très réactive et toujours de bons conseils!
Si vous voulez exploser en haltéro, je vous conseille très fortement! 🏋🏻♂️
M
Michael Goo
This Bulgarian Method, Intenso Cycle works! New PRs.
Dec 15, 2023: This is my 2nd time using Intenso Cycle. It didn't feel intense but my numbers went up. Upon 8th week, my snatch increased from 70kg to 77.5kg (+7.5kg) and CJ increased from 85kg to 87.5kg (+2.5kg). I need to work on my wobbly jerk more. But it really works! My new PR is the best Christmas present for me! Thank you Torokhtiy team!
With over two decades of Olympic weightlifting experience, I know how small details can influence your lifting game. And I can say for sure:
“Big results consists of small details”
HOSTED OVER 300 SEMINARS WORLDWIDE
HOSTED OVER 300 SEMINARS WORLDWIDE
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2025, I officially earned my PhD in Sport Science!
No, we do not recommend combining our 8 week olympic weightlifting program pdf with other high-intensity workouts. Our program is specifically designed to be a stand-alone, complete workout regimen. So if you're interested in the olympic lifting training program, we recommend following it as prescribed and not overwhelming your body with too much at once.
How to break up days for the INTENSO CYCLE?
INTENSO CYCLE is a 5 day and 8 week olympic weightlifting program pdf, so we do not recommend training 5 days in a row during the best olympic weightlifting program. Instead, we suggest taking a break every few days to let your body recover. During your rest days, you can focus on other aspects of your fitness routine, like stretching or foam rolling. Listen to your body and see how it responds to different training schedules.
What equipment do I need for the weightlifters training program?
No, INTENSO is an advanced olympic lift workout program that is not meant for beginner athletes. It is designed to produce significant gains in performance over a relatively short period of time. For athletes who are new to oly lifting program, it is important to establish a solid base fitness level before attempting intermediate lifting program.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
What if I have more questions about online weightlifting programming?
I really like undulating programing, it always feels better for me to recover and gives bigger variation of movement concentration. Definetly a nice program that is easy to recover even as you have tough times at your work
Jag har tidigare tränat snatch och clean på amatör nivå. Sem bestämde jag mig för att köpa ett program och öå bara 3 veckor av programmet har jag fått tillbaka min motivation och utvecklats otroligt mycket i tekniken.
Jag rekommenderar alla som vill nå en nivå högre att köra detta programmet, det är roligt och utvecklande!
To be honest I wasn’t expecting much. I chooses this to break up my ply lifting trianing.
I actually really enjoyed the 1st session. It’s still aimed and mobility and strength for oly lifting.
Looking forward to completing the rest.
The cadence of sets vs reps is unlike anything I've done before. It does seem like not a lot of work is performed, but that's really how accurate your 1RM is. For me, I kept it lower due to training limitations, but still feels great. The one shortfall is i have no idea how often to train...4 days in a row? On on off? Biofeedback regulated? I cycled some upper body accessory work, and in 3 weeks, feel good progress in my squat pattern. Thanks T-dawg
Need an app to follow. Didn't do it as I had to download every exercise and then try and find to keep up with program. Im positive the program would have been excellent but too much work following it.
Thank you for your feedback, Meredith. Legs Strength Program is provided in PDF format, as noted on the landing page. This feature allows to have lifetime access to the program without any subscriptions and in such way you are getting the flexibility to use the program anytime you want. We understand that this format isn’t ideal for everyone and we appreciate you sharing your perspective 😊
I have just completed week 2. So far, the training loads have been on the lighter side compared to what I am accustomed to, but I trust the overall progression of the program. Based on a brief review, it might have been beneficial to include more squat-focused work; however, this is largely a matter of personal preference.
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